10 tips for a great night’s sleep
Are you having trouble sleeping?
Well, to be fair, with everything that’s going on in the world right now, I wouldn’t be so surprised if you were. The truth is, it doesn’t matter how well you eat and exercise, when you aren’t getting adequate sleep. Sleep is one of the foundational pillars of health. It’s a non-negotiable. When you sleep, your body cells repair. Studies have shown that sleep deprivation can weaken your immune system, cause chronic low-grade inflammation, increase insulin resistance and blood sugar levels and alter your food choices. Think about it, when you have a terrible night of sleep, you don’t tend to go for the healthy salad the next day, right? Poor sleep also negatively impacts your mood, capacity to memorize and think clearly, and is associated with depression. Doesn’t sound great, does it? If you want to avoid all of that, then you have to make sleep a priority in your life. Here are 10 tips which hopefully will help you fall asleep and stay asleep. Some of them might surprise you!
Try to follow the natural light rhythm to set your body’s biological clock. Of course, our modern lives aren’t the most adapted for that; working late, commuting, socialising, eating late, watching Netflix, etc. It’s hard to wake up when the sun rises and go to sleep when the sun goes down. But think about it and try to be mindful. Spend some time outside each day in the daylight, open the curtains when you wake up, try taking a coffee break outside, lunch-time walk in the park, exercise outdoors, use candles or dim the lights in the evening, wear blue light blocking glasses, turn your devices on “night shift” and switch off artificial lights.
Stop scrolling, put that phone down and leave it out of your bedroom. Need an alarm to wake up? Buy an old school clock. Artificial lights disrupt your circadian rhythm. They confuse your brain thinking it’s time to be awake and so will negatively impact your capacity to sleep. Also comparing yourself on Instagram with other people’s fabulous life or catching up on the latest news aren’t likely to put you in the calmest of state.
Don’t rely on the weekends to catch up on your sleep. It’s likely to disrupt your rhythm and make it hard to fall asleep again. Try to go to bed and wake up at the same time every day and aim to get a minimum of 7 hours per night.
Relax and do something you enjoy each day: have an Epsom salt bath, listen to your favourite music, light a candle, have a chat with your friends, cook a good meal, go for a walk, have a calming tea and breathe. Start to wind down an hour before going to sleep: dim the lights, turn off the TV, leave your phone out of the door, brush your teeth, wash your face, write your worries and to-do’s on a notebook or journal, read a novel (on paper)...whatever helps you calm down.
Be aware of your caffeine intake throughout the day. Our capacity to metabolize caffeine is different for everybody. I’m sure you know the person who can tolerate a double espresso after dinner…Experiment and get to know yourself. You might have to stop coffees and teas at 12pm. Understand your limits. Also, watch out for the non-coffee substances that contain caffeine: black tea, green tea, coca-cola, dark chocolate…
Think about the time of the day you exercise. You might want to avoid doing a HIIT session just before bed or switch it with something more gentle such as a yoga class. Or plan to exercise earlier in the day. Do move your body. Studies have shown that exercising during the day improves sleep quality at night.
Avoid eating a heavy meal too close to bedtime. Your body needs time and energy to digest your food. You don’t want to give work to your body when it’s meant to rest. Also avoid sugary foods which will give you a boost of energy.
Moderate your alcohol intake. Alcohol is tricky because it might help you to fall asleep quickly but you might wake up later in the night. And that will result in making you feel more sleepy the next day. We all react differently to alcohol (just like caffeine). Think about the amount and type of alcohol you drink. The impact of alcohol on sleep will vary depending on the individual. Experiment and understand your limits.
Try to create a comfortable, quiet, dark, cool and healthy sleep environment:
Invest in a comfortable mattress, pillow and bedding.
Open the windows during the night (wrap up with blankets and clothes in the winter. Aim for the room to be around 15-18°C), buy house plants which act as natural air purifiers.
Use black out blinds/curtains or an eye mask.
Use earplugs or noise canceling headphones, listen to calming music or white noise.
Consider taking a magnesium supplement. Magnesium can support your nervous system and help you relax. Ask me to suggest a magnesium supplement that suits you as there are different forms.
Sources
Chaterjee, R., 2022. 4 Tips to Help You Sleep - Dr Rangan Chatterjee. [online] Dr Rangan Chatterjee. Available at: <https://drchatterjee.com/4tipsforsleep/> [Accessed 1 March 2022].
Frank Lipman MD. 2022. Better Rhythms for Better Sleep - Frank Lipman MD. [online] Available at: <https://drfranklipman.com/2021/04/12/better-rhythms-for-better-sleep/> [Accessed 1 March 2022].
Kresser, C., 2022. 8 Tips to Improve Sleep and Fight Insomnia | Chris Kresser. [online] Chris Kresser. Available at: <https://chriskresser.com/8-tips-for-beating-insomnia-and-improving-your-sleep/#5_Exercise_and_Get_Plenty_of_Light_during_the_Day> [Accessed 1 March 2022].
Sleepfoundation.org. 2022. Alcohol and Sleep | Sleep Foundation. [online] Available at: <https://www.sleepfoundation.org/nutrition/alcohol-and-sleep> [Accessed 1 March 2022].
Sleepfoundation.org. 2022. The Best Foods To Help You Sleep - Sleep Foundation. [online] Available at: <https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep> [Accessed 1 March 2022].
Sleepfoundation.org. 2022. What Happens When You Sleep: The Science of Sleep | Sleep Foundation. [online] Available at: <https://www.sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep> [Accessed 1 March 2022].
Sleepschool.org. 2022. [online] Available at: <https://www.sleepschool.org/article/tips-overcome-insomnia> [Accessed 1 March 2022].
